Sweet potato is a staple food that is easily planted and easily obtained. This tiny food contains abundant nutrition which is very good for the health of our body, but unfortunately many people still neglect it.
Among the many variants of sweet potatoes, there are purple sweet potatoes that have a better nutritional content than other sweet potatoes. A lot of benefits of purple sweet potatoes are also processed into quite popular food ingredients such as bread, pudding, purple sweet potato snack and even processed into juice and ice cream.
Comparison of the nutritional content of purple, white and yellow sweet potatoes in every 100 grams of fresh tuber material.
table of nutritional content of purple sweet potatoes, white yams, white yams
Information table, source (Rukmana, 2008)
Benefits of Sweet Potatoes for HealthSweet potatoes do not contain saturated fat or cholesterol, but are a rich source of fiber, antioxidants, vitamins and minerals.
1. Sweet Potatoes As an Energy Source
The iron found in sweet potatoes can provide additional energy in our body. This is because iron plays a role in increasing the distribution of oxygen throughout our body.
2. Sweet Potatoes Good For Immunity
Purple sweet potatoes contain abundant nutrients such as vitamins A, C, E, B complex vitamins, iron and phosphorus as well. "This makes sweet potatoes a big immune booster," said Emilia Achmadi, MSc.
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3. Sweet Potatoes Good for Eye Health
Improving vitamin A deficiency with foods high in beta carotene will restore vision. The content of beta carotene in yams appears to be the color in yams, namely orange, but purple sweet potatoes also have the same levels of beta carotene as orange sweet potatoes. The more concentrated the gray color pigment, the higher the beta carotene content.
4. Sweet Potatoes Are Able to Stabilize Blood Sugar Levels
Calorie content mainly comes from starch, complex carbohydrates. Starch content only increases blood sugar levels slowly. Besides that purple sweet potato is considered to contain a low glycemic index, therefore it is recommended as a healthy food supplement for diabetics.
Recent research shows that purple sweet potatoes can reduce blood sugar levels and insulin resistance in diabetics. The fiber contained in sweet potatoes also has a major effect on diabetics, the fiber content that stabilizes blood sugar, lipids and insulin levels.
5. Sweet Potatoes Good for Digestion
Sweet potatoes contain high fiber, the fiber content of sweet potatoes is higher compared to potatoes. This fiber content is very good for digestion, although the fiber content in sweet potatoes is relatively high, the texture of sweet potatoes is included in easily digestible foods. "So it's good for the stomach and intestines," Emilia said.
The content of complex B vitamins, vitamin C, beta carotene, calcium and potassium in sweet potatoes is very effective in helping to relieve stomach ulcers. Emilia's explanation, the fiber contained in sweet potatoes is also able to prevent constipation and build acid.
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Therefore, the abundant nutritional content in sweet potatoes is enough to help reduce the possibility of stomach ulcers. Anti-inflammatory and sedative content in sweet potatoes can also reduce pain and inflammation in the stomach.
pudding from purple sweet potato
Purple sweet potato pudding. Image via the kitchen-mbak-endang.blogspot.com
6. Sweet Potatoes Good for Bone Health
Sweet potatoes also have mineral content, one that can help you fight various bone and joint diseases. Sweet potatoes contain Manganese substances which contribute up to 44 percent of your AKG. Manganese is one of the minerals that is able to maintain the strength of bones and joints. So, if you want to prevent osteoporosis, eating sweet potatoes is the right food for you to consume
7. Sweet Potatoes To Maintain Healthy Gums and Teeth
Vitamin C sweet potato is able to meet 70 percent of your RDA or your nutritional intake every day. Vitamin C found in sweet potatoes can act as a deterrent to the bleeding of loose tooth gums.
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8. Sweet Potatoes Good for Maintaining Water Balance in the Body
Good fiber content in sweet potatoes helps stabilize the body's water needs. This will help maintain the balance of body fluids in your body.
9. Sweet Potatoes As Diabetic Carbohydrate Sources
A diabetic patient usually has strict rules for managing food. Choose good food and avoid sweets as far as possible. However, carbohydrate needs must still be fulfilled.
Sweet potatoes so far can still be consumed by diabetes sufferers because the carbohydrate content in them is quite effective in regulating blood sugar levels by helping insulin expression and function. Sweet potatoes can be used as a choice of other carbohydrate substitutes for rice. But that does not mean that diabetes can eat sweet potatoes whenever you want without rules, the intake must be balanced.
10. Sweet Potatoes Good for Regulating Blood Pressure
Potassium contained in sweet potatoes is able to meet the RDA (Nutritional Needs) for potassium up to 22 percent. The benefits of adequate potassium are very suitable for you with hypertension or high blood pressure.
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11. Sweet Potatoes To Regulate Cholesterol Levels
The fiber found in sweet potatoes can meet your body's AKG up to 33 percent. Sweet potato fiber is a type of carbohydrate that has been shown to reduce cholesterol in the blood. So, for those of you who have excess cholesterol problems, you can consume purple sweet potato as a therapy.
12. Sweet Potatoes To Maintain Heart Health
The efficacy of the next sweet potato is able to maintain heart health. The reason is because sweet potatoes are rich in vitamins, especially vitamin B6 which can meet the needs of AKG up to 27 percent in our body. Vitamin B6 also plays a role in preventing the buildup of homocysteine in the blood. If the homocysteine level is high, it can trigger an increased risk of heart disease and stroke.
13. Sweet Potatoes To Reduce Stress
Another advantage of sweet potatoes is being able to overcome stress, the content of vitamin B in the form of pantothenic acid found in sweet potatoes can help produce stress hormones so that the body is not short of hormones that are used when the body is stressed.
14. Sweet Potatoes To Keep Skin Ageless
Another benefit of sweet potato is that it keeps the skin healthy and looks tight, this is because purple sweet potato contains vitamin E which is able to act as a skin nutrient so as to prevent aging or oxidation of the skin.
15. Sweet Potatoes To Overcome Addiction
Some information says that sweet potatoes are able to reduce dependence on cigarettes, alcoholic drinks, coffee, and other things that are opium. For you a smoker who wants to stop smoking. Sweet potatoes are a food that you must consume regularly.
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16. Sweet Potatoes Good for Preventing Inflammation
Sweet potatoes have anti-inflammatory or anti-inflammatory effects. Supported with vitamin C, magnesium and beta carotene, sweet potatoes are very effective in curing internal and external inflammation.
17. Sweet Potatoes Good for Restoring Bronchitis and Asthma
According to Emilia, who is also an expert in nutrition, the content of vitamin C, iron and other nutrients found in sweet potatoes is effective enough to help overcome bronchitis. Consuming sweet potatoes can make the body warmer, and the distinctive aroma of sweet potatoes is effective in overcoming congestion and helps relieve asthma.
18. Sweet Potatoes Good for Relieving Arthritis Pain
Arthritis or arthritis can be overcome by compressing it with water that is still boiled from sweet potatoes. Indirectly, surely the amount of nutrients found in sweet potatoes is reduced or divided by sweet potato cooking water.
Most importantly, we still consume sweet potatoes, the composition of nutrients that help eliminate arthritis, namely beta carotene, magnesium, zinc, and vitamin B complex.
19. Purple Sweet Potatoes Are Good To Help Overcome Cancer
Beta carotene is an antioxidant that gives purple color to sweet potatoes, and vitamin C is an important component to overcome cancer disorders, especially for colon, colon, kidney, prostate and other cancers.
If we consume purple sweet potatoes regularly and in a balanced manner, our body will avoid the name of cancer. if God allows
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20. Sweet Potatoes are a Healthy Food for Diet Programs
Good fiber content and carbohydrates plus other nutrients, sweet potatoes can be a source of energy and make your body enough energy. The nutrition contained in it also makes the fullness you feel can last longer.
So if we consume excessive amounts of sweet potato and without consideration, it is not good for health, anything if excessive is certainly not good.
As a note :
- Sweet potatoes contain oxalic acid, a natural substance that is also commonly found in some vegetables that can crystallize into oxalate stones in the urinary tract. Therefore, someone with urinary tract urinary tract oxalate history should avoid eating sweet potatoes. Adequate water intake is recommended to maintain normal urine and minimize the risk of stone urine.
- When taking drugs that contain high levels of potassium, foods that are high in potassium such as sweet potatoes should be avoided because they are not good for the kidneys. Examples of drugs that are often prescribed with high potassium are Beta Blockers
- For diet programs, in the diet program that must always be considered is prevention of disease and achieving good health. Stay balanced with other nutrients until you get 4 healthy 5 perfect, don't just rely on sweet potatoes for the main diet as a whole and continuously
Sweet potatoes are a source of beta carotene, a powerful antioxidant that is rich in benefits as well as in brightly colored fruits and vegetables, which are converted into vitamin A in the body.
Sweet potato skin colors vary like yellow purple or brown which are all rich in abundant benefits. In consuming it, make sure not to peel it, sweet sweet potato skin provides additional nutrients to most of the fiber, potassium and quercetin.
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